Body Fat Calculator

Estimate your body fat percentage using the US Navy circumference method. See your fat mass, lean mass, and fitness category.

Body Fat % Estimator (US Navy Method)

Measure below the larynx, slightly sloping downward
Men: at navel. Women: at narrowest point.
Estimated Body Fat
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Fat Mass
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Lean Mass
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Fat to Reach Fitness Level
This is an estimate. DEXA scanning is the gold standard for accurate body composition measurement. Consult a healthcare professional for medical decisions.

What Is the US Navy Body Fat Method?

The US Navy circumference method estimates body fat percentage using height and body circumference measurements. For men, it uses neck and waist measurements. For women, it adds hip measurements. While not as accurate as DEXA scanning or hydrostatic weighing, it's a reliable free method requiring only a tape measure.

Body Fat Categories for Men and Women

Men: Essential fat: 2–5% · Athletes: 6–13% · Fitness: 14–17% · Acceptable: 18–24% · Obese: 25%+. Women: Essential fat: 10–13% · Athletes: 14–20% · Fitness: 21–24% · Acceptable: 25–31% · Obese: 32%+. Women naturally carry more essential fat due to hormonal and reproductive functions.

Body Fat vs BMI: What's the Difference?

BMI (Body Mass Index) divides weight by height squared and doesn't distinguish between fat and muscle. Body fat percentage directly measures the proportion of fat to total body mass. A muscular athlete can have a high BMI but low body fat — making body fat percentage a more meaningful metric for fitness assessment.